sports nutrition typical athlete meal (small-xxl) the pawn (weekly eating plan) by: tanner...
TRANSCRIPT
Sports Nutrition
Typical Athlete Meal (Small-XXL)The Pawn
(weekly eating plan)
By: Tanner Steinlicht
Athlete Size Chart
Small ~120lbs. Or 54.5kg
Medium ~155lbs. Or 70.5 kg
Large ~175lbs. Or 79.5kg
XL ~210lbs. Or 95.5kg
XXL >240lbs. Or 109kg
Small Athlete
CHO around 115-132g PRO around 22.5-25g FAT around 20.5-23.5g Total Kcals from 750-840
Monday
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT
Totals 777 Kcals, 119g CHO, 23g PRO, 25g Fat
Tuesday
Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT
2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT
Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT
Totals 853 Kcals, 104g CHO, 30g PRO, 29g FAT
Wednesday
Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT
Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT
2 % Milk (1 C) 13g CHO, 8g PRO, 5g FAT
Totals 806 Kcals, 117g CHO, 27g PRO, 25g FAT
Thursday
Deluxe 7” Pizza 562 Kcals, 59g CHO, 30g PRO, 23g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
Totals 780 Kcals, 115g CHO, 32g PRO, 23g FAT
Friday
Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT
Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT
Totals 831 Kcals, 121g CHO, 34g PRO, 26g FAT
Saturday
Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Celery (1/4 lb) w/ 2 oz dill dip 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT
Total Kcals 853 Kcals, 135g CHO, 34g PRO, 21.5g FAT
Sunday Cheat Meal
¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT
Strawberry Yogurt Smoothie 388 Kcals, 87g CHO, 11g PRO, 2g FAT
Totals 968 Kcals, 118g CHO, 39g PRO, 40g FAT
Medium Athlete
CHO around 147-168g PRO around 28-32.5g FAT around 26-30g Total Kcals from 930-1080
Monday
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT
2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT
Totals 970.5 Kcals, 138.5g CHO, 35g PRO, 32.5g
Fat
Tuesday
Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT
2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT
Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT
2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT
Totals 1046 Kcals, 123.5g CHO, 42g PRO, 36.5g FAT
Wednesday
Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT
Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT
2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT
Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT
Totals 1009 Kcals, 150g CHO, 31g PRO, 31g FAT
Thursday
Deluxe 7” Pizza 562 Kcals, 59g CHO, 30g PRO, 23g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT
Totals 973.5 Kcals, 134.5g CHO, 44g PRO, 30.5g
FAT
Friday
Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT
Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Totals 940 Kcals, 149g CHO, 35g PRO, 26g FAT
Saturday
Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Celery (1/4 lb) w/ 2 oz dill dip 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Total Kcals 962 Kcals, 163g CHO, 35g PRO, 21.5g FAT
Sunday Cheat Meal
¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT
Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT
Totals 985 Kcals, 121g CHO, 40g PRO, 40g FAT
Large Athlete
CHO around 168-192g PRO around 32.5-37g FAT around 30-34g Total Kcals from 1080-1230
Monday
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT
2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Totals 1079.5 Kcals, 166.5g CHO, 36g PRO, 32.5g Fat
Tuesday
Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT
2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT
Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT
2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Totals 1155.5 Kcals, 151.5g CHO, 43g PRO, 36.5g FAT
Wednesday
Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT
Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT
2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT
Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Totals 1118 Kcals, 178g CHO, 32g PRO, 31g FAT
Thursday
½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
2 % Milk (1 ½ C) 130 Kcals, 13g CHO, 18g PRO 5g FAT
Totals 1184 Kcals, 157.5g CHO, 53.5g PRO, 40g
FAT
Friday
Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT
Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
Totals 1049 Kcals, 177g CHO, 36g PRO, 26g FAT
Saturday
Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Celery (1/2 lb) w/ 4 oz dill dip 246 Kcals, 16g CHO, 4g PRO, 19g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Total Kcals 1085 Kcals, 171g CHO, 37g PRO, 31g FAT
Sunday Cheat Meal
¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT
Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Totals 1094 Kcals, 149g CHO, 41g PRO, 40g FAT
XL Athlete
CHO around 199-228g PRO around 38.5-44g FAT around 35.5-41g Total Kcals from 1290-1470
Monday
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT
2 % Milk (2 C) 258 Kcals, 26 CHO, 16g PRO 10g FAT
2 Bananas (med) 218 Kcals, 28g CHO, 1g PRO, 0g FAT
Totals 1253 Kcals, 201g CHO, 41g PRO, 35g Fat
Tuesday
Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT
2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT
Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT
2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
Totals 1329 Kcals, 186g CHO, 48g PRO, 39g FAT
Wednesday
Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT
Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT
2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO, 10g FAT
Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
Totals 1356 Kcals, 219g CHO, 41g PRO, 36g FAT
Thursday
½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
2% Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT
Totals 1312 Kcals, 170.5g CHO, 61.5g PRO, 45g
FAT
Friday
Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT
Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO, 7.5g FAT
Totals 1242.5 Kcals, 196.5g CHO, 48g PRO, 33.5g FAT
Saturday
Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Celery (1/2 lb) w/ 4 oz dill dip 246 Kcals, 16g CHO, 4g PRO, 19g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT
Total Kcals 1324 Kcals, 212g CHO, 46g PRO, 36g FAT
Sunday Cheat Meal
¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT
Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Potato Fries 216 Kcals, 26g CHO, 3g PRO, 11g FAT
Totals 1310 Kcals, 175g CHO, 44g PRO, 51g FAT
XXL Athlete
CHO around 231-264g PRO around 45-51.5g FAT around 41.5-47.5g Total Kcals from 1500-1710
Monday
Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT
Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT
2 % Milk (2 C) 258 Kcals, 26 CHO, 16g PRO 10g FAT
2 Bananas (med) 218 Kcals, 28g CHO, 1g PRO, 0g FAT
Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT
Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT
Totals 1576 Kcals, 237g CHO, 69g PRO, 42g Fat
Tuesday Tuna Salad Hoagie
339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs
424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie
90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (2 C)
258 Kcals, 26g CHO, 16g PRO 10g FAT 2 Bananas (med)
218 Kcals, 56g CHO, 2g PRO, 0g FAT Chocolate Protein Shake (1 Scoop)
120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae
203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals
1652 Kcals, 222g CHO, 76g PRO, 46g FAT
Wednesday
Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT
Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT
2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO, 10g FAT
2 Ice Cream Sundae 406 Kcals, 66g CHO, 8g PRO, 12g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT
Totals 1679 Kcals, 255g CHO, 69g PRO, 43g FAT
Thursday
½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
2% Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT
Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT
Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT
Totals 1635 Kcals, 206.5g CHO, 89.5g PRO, 52g FAT
Friday
Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT
Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT
2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT
2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO, 7.5g FAT
Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT
Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT
Totals 1565.5 Kcals, 232.5g CHO, 76g PRO, 40.5g FAT
Saturday Ham and Cheese Hoagie
328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie
402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/2 lb) w/ 4 oz dill dip
246 Kcals, 16g CHO, 4g PRO, 19g FAT 2 Bananas (med)
218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 C)
129 Kcals, 13g CHO, 8g PRO, 5g FAT Chocolate Protein Shake (1 Scoop)
120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae
203 Kcals, 33g CHO, 4g PRO, 6g FAT Total Kcals
1647 Kcals, 248g CHO, 74g PRO, 43g FAT
Sunday Cheat Meal
¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT
Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT
Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT
Potato Fries 216 Kcals, 26g CHO, 3g PRO, 11g FAT
Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT
Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT
Totals 1633 Kcals, 211g CHO, 72g PRO, 58g FAT